400m Run or 500m Row
Split stance Banded T spine rotation
20sec of double unders
20sec of Banded good mornings
3 box jumps, ascending in height each set
Odd: Max Box jumps 34"/26"
Even: Run 200m Or Row 250m
Score: Total box jump reps
Odd: Max Box jumps @Tall
Even: Run 100m Or Row 150m
Odd: Max Box jumps @30/24"
Even: Run 100-200m Or Row 150-250m
3 x 10/leg
Rest 30 seconds between legs, 60 sec between sets
Tempo 3 sec eccentric + 1 sec at bottom of every rep